Panguva yekuzvitakura zvakakosha kutevera dzakasiyana uye dzakaringana kudya. Tinoda kukupa iwe akareruka, anonaka uye echisikirwo mapikicha aunogona kuti iwe mune yako zuva nezuva. Rangarira kudya 4 kusvika ku5 kudya pazuva, uine chikafu chamangwanani chizere, chikafu chisiri chakakura kwazvo, chikafu chidiki, uye edza kudya mangwanani. Pakati pekudya kwemangwanani uye masikati iwe unogona kunwa pane chimedu chemuchero, asi usawira mune mimwe miedzo.
Zviri nyore, mumavhiki makumi mana, izvo wedzera kudyiwa kwemichero nemiriwo, kufukidza chinonyanya kudiwa nemuviri wako mune ino nhanho yemavitamini uye mamineral. Hove dzebhuruu ichave iri imwe yevanonyanya kubatana newe. Uye sekune zvimwe zvekudya zvepanyama, zvine mwero zvekudya zvakakangwa, munyu uye chikafu chine mafuta neshuga.
Kudya kwemangwanani kune hutano uye kunovaka muviri
Kutanga zuva nekudya kwekuseni kwakanaka ndiyo nzira yakanakisa yekutangisa. Kunyangwe isu tatoziva, ndizvo zvazviri mangwanani ndiwo "anonyengera" nguva yekuti chero chinhu chipinde mudumbu rako. Kunyanya mukati memwedzi mitatu yekutanga yepamuviri, apo kunzwa kwekuda kusvotwa uye kurutsa kunenge kuri kwega.
Pfungwa ye Kudya kwemangwanani uye kunonaka kwekugadzirira yogati nemakuki uye nzungu, walnuts, hazelnuts, maarumondi ... uye muesli kana granola. Izvo zvichave zvakakwana kana iwe uchizadzisa ichowo nechidimbu chemuchero wemwaka. Maapurikoti anozokubatsira nematambudziko ekuzvimbirwa mukuzvitakura, chia futi, uye zvakare inopa protein. Mimwe michero yakakurudzirwa zvikuru ndeye kiwi, peya, uye sitrobheri kana raspberries.
Imwe sarudzo ndeye sangweji, yakanakisa nechingwa chisiri chemaindasitiri, nezvimwe zvidimbu zvekubikwa turkey, chizi nyowani, miriwo yakasvibira yemashizha, izvo zvinokupa iwe folic acid uye mbishi nyanya. Strawberry chizi inokurudzirwa panguva yekuzvitakura nekuda kwayo kwakakwira calcium uye mapuroteni zvemukati uye ayo mashoma macalorie. Misiyano pane iri zano ndeye tomato, mafuta omuorivhi uye arugula mbiriso. Kusvikira mushure memwedzi mishoma iwe uchafanirwa kukanganwa nezve ham.
Chikafu chinonaka uye chechisikigo chezuva nezuva
Unogona kuenda padanho mukati mekubata kwako nepamuviri umo zvimwe zvekudya zvaimbove zvaunofarira zvisisipo, uye zvinotoita kuti unzwe kushata. Izvo zvadaro iyo nguva yekutora matsva ekubikisa uye zvinwiwa. Isu tinokurudzira mamwe eanonaka uye echinyakare mapapiro.
Pasita kuna mudyari. Iwe unogona kusarudza iyo yaunoda zvakanyanya, kunyangwe iya iyo yatove nemanhanga kana sipinashi kuravira semuenzaniso. Iwe uchada mbishi mbishi, zucchini, karoti, uye mbatatisi. Kamwe pasita painobikwa unowedzera zvimwe zvese zvinosanganiswa, kunze kwemadomasi. Unomhanyisa zvese zvakanaka, nemafuta emuorivhi uye wagadzirira kushandira. Edza kusawedzera munyu.
Kune iyo yekubheka salmon papillote saumoni nyowani kana yechando inodiwa kudzivirira anisaki, leek, hanyanisi, green asparagus uye karoti matambudziko. Mushure mekutanga kupisa huni kusvika ku180º iwe unounza iyo foil pamwe nezvose zvinoshandiswa, uchigadzira miriwo mubhedha wehove. Kunze kwako unogadzira vinaigrette yemonimu, orenji, uye parsley yakagurwa. Iwe unogona kuperekedza mharidzo yacho nemupunga wakasviba, quinoa, kunyangwe chickpea hummus.
Smoothies yezvikafu zvevakadzi vane nhumbu
Smoothies ndiyo yakanaka sarudzo yekuve pakati pekudya. Pamwe sechikafu, kana pakati pekudya kwemangwanani uye kwemasikati. Zvakare vamwe vacho vane zvivakwa, kupfuura zvinovaka muviri, izvo zvinoderedza zvimwe zviratidzo zvekusagadzikana, sekusvotwa kana kushaya simba. Aya ndiwo mabikirwo anotapira uye akanyanya echisikigo.
Chinanazi uye ginger smoothie, Ichakubatsira kudzikamisa kusvotwa uye kurutsa. Iwe unoda zvakasikwa pineapple uye chidimbu che ginger nyowani uye sanganisa zvese. Mumwe musanganiswa unoshanda wekuvandudza kutenderera uye kudzivirira hutachiona hutachiona ndeebhuruu, avocado. Iwe unofanirwa kuwedzera mvura kune ino smoothie kuti iite inotapira, asi kwete yehupfu.
Yakanyanya kutsetseka izere nesimbi ndezve peya, sipinashi uye almond mukaka. Iwe unogona kushandisa mukaka wavanotengesa mukudya kana kusiya mashoma maamondi kuti anyorove husiku hwese. Rova peya yakachena yembeu uye ganda, mukaka weamondi uye chitsama chetsva sipinashi kusvikira musanganiswa wakafanana wawanikwa.